We're sorry, an error occurred.We are unable to collect your feedback at this time. However, your feedback is important to us. Please try again later.

Setting your neck straight

We put a lot of impact on our joints over the
years. Eventually they start to show the signs of wear and tear. With age,
arthritis can cause the joints in our knees, hands, wrists, and feet to become
stiff and sore.

Arthritis also affects the vertebrae in our
neck, which get worn down from years of supporting our head. After age 60, more
than 85 percent of people have arthritis in their neck, according to the American
Academy of Orthopaedic Surgeons (AAOS).

If your neck is sore, see a doctor to find
out exactly what’s causing your pain. You can visit your family doctor or see a
specialist like an orthopedist, rheumatologist, or osteopathic doctor. Your
doctor can also advise you on therapies to help relieve the pain such as postural
changes, physical therapy, yoga, or Pilates. And your doctor may recommend pain
relieving medication or steroid injections.

You can also try basic exercises at home.
Though you might be tempted to keep your neck still when it hurts, staying
immobile will only increase the stiffness. It will also cause you to lose even
more movement. Stretching and strengthening exercises will help keep your neck
limber and reduce your arthritis pain.

Here are a few exercises you can try for
relieving neck arthritis. Remember to move gently and smoothly through each
exercise. Never make any sudden movements or jerk your neck. Twisting and
turning your neck is done in the neck rotation exercise. Also, stop if any
exercise increases your neck pain.

Neck drop and raise

This stretch works both the front and back of
your neck to increase flexibility and movement.

Stand up straight, or sit in a chair. Slowly
drop your head forward until your chin touches your chest.

Hold this position for 5 to 10 seconds. Then
return to your starting position.

Next, lean your head slightly back and hold
this position for 5 to 10 seconds.

Repeat the stretch in each direction five
times.

Head tilt

This opposing motion works the sides of your
neck.

Stand up straight or sit in a chair. Slowly
tilt your head toward your right shoulder while keeping your left shoulder
down.

Hold this position for 5 to 10 seconds, then
return your head to center.

Repeat on the left side by tilting your head
toward your left shoulder and holding your right shoulder down.

Hold this position for 5 to 10 seconds.

Repeat the whole sequence five times.

Neck rotation

Here is another good exercise for the sides
of your neck.

Sit in a chair, or stand up with good
posture. Slowly turn your head to the right, keeping your chin straight.

Hold this position for 5 to 10 seconds, then
return to center.

Slowly turn your head to the left and hold
for 5 to 10 seconds. Then return to center.

Repeat five times on each side.

Neck retraction

You should feel this stretch in the back of
your neck.

Sit in a chair with your shoulders back and
your head straight. Pull your chin straight in, like you are making a double
chin.

Hold this position for 5 to 10 seconds while
feeling the stretch in your neck.

Return to your original position. Then repeat
five times.

Shoulder rolls

While you focus on your neck, don’t neglect
your shoulders. Exercising your shoulders will also strengthen the muscles that
support your neck.